Unit 1: Nutrition Flashcards
What are the Macronutrients?
1- Carbohydrates
2- Fats
3- Protein
CARBOHYDRATES
What are the 3 types?
1- Monosaccharide
2- Disaccharide
3- Polysaccharide
CARBOHYDRATES
Monosaccharides include glucose, fructose and galactose. Name 3 monosaccharides.
1- Ripe Fruit
2- Jellybeans
3- Honey
CARBOHYDRATES
Disaccharides are 2 monosaccharides and include sucrose, lactose and maltose. Name 3 sources of disaccharides.
1-Cane Sugar
2-Milk
3- Malt Sugar
CARBOHYDRATES
Polysaccharide are many monosaccharides and include starch and cellulose. Name 3 sources of polysaccharides.
1-Cereals
2- Pasta
3- Bread
CARBOHYDRATES
What is the AMDR?
45-65%
CARBOHYDRATES
How much energy does 1g of carbohydrates contain?
16kj energy
CARBOHYDRATES
Name 2 functions of carbohydrates.
1-Preferred source of energy
2-Stored as glycogen in the liver and is release as glucose when needed
PROTEIN
What element do proteins form?
Amino acids
PROTEIN
Discuss what amino acids are.
- There are 23 types.
- There are 8 essential amino acids which means the body can’t produce them so have to be supplied through food.
PROTEIN
What are the 2 types?
Complete Proteins- contain all 8 essential amino acids
Incomplete Proteins- contain some but not all essential amino acids
PROTEIN
What are the sources of complete proteins?
1- Meat
2-Fish
3- Eggs
4- Milk
PROTEIN
What are the sources of incomplete proteins?
1- Legumes
2- Nuts
3- Grains
4- Plant derives food
PROTEIN
What is the AMDR?
15-25%
PROTEIN
How much energy does 1g or protein contain?
17kj energy
PROTEIN
Name 2 functions
1- Growth, maintenance and repair of cells.
2- Produces enzymes, hormones and cellular material known as genes.
FATS
What are the 3 types of fatty acids?
1- Saturated
2- Unsaturated
3- Trans fatty acids
FATS
What makes up a fat molecule?
1 glycerol and 3 fatty acids
FATS
Where can saturated fats be found?
Animal Products
FATS
What are the 2 different types of unsaturated fats?
1- Monounsaturated
2 Polyunsaturated
FATS
Name 2 food sources of monounsaturated fats?
1- Olive Oil
2- Avocados
FATS
What do polyunsaturated fats contain?
Essential fatty acids Omega 3 and Omega 6 which the body can’t make.
FATS
Name 3 good sources of Omega 3.
1- Canola Oil
2- Flaxseed
3- Oily fish
- assists with mental health and protects against heart disease
FATS
Name 3 sources of Omega 6.
1- Sunflower oil
2- Safflower oil
3- Corn oil
- assists with blood circulation
FATS
Where are trans fatty acids found?
Found commercially in cakes, pies and commercial food.
Found naturally in meat and milk
FATS
What are the disadvantages of Trans fatty acids?
Increases bad cholesterol and the risk of hard disease.
FATS
What is the AMDR?
20-35% or 20-25% if overweight
FATS
How much energy does 1g of fat contain?
37kj of energy?
FATS
Name 2 functions of fats.
1- Insulates body
2- energy storage
What are the focus micronutrients?
Vitamins-
Vitamin D
Folate
Minerals- Calcium Sodium & Potassium Iodine Iron
MICRONUTIRENTS
What is vitamin D needed for?
Needed to absorb and metabolise calcium and phosphorus.
Important for strong bones and teeth
MICRONUTRIENTS
What are the food sources of vitamin D?
Oily fish
Dairy
Margarine
MICRONUTRIENTS
What can occur if excess of deficiency or excess of Vitamin D occur?
Deficiency=
Rickets (weak bones)
Osteomalicia (weak bones)
Excess=
Lead to calcification if soft tissues, kidney and heart damage
MICRONUTRIENTS
Why is Folate important?
For the formation of enzymes and red blood cells.
Metabolism of DNA.
MICRONUTRIENTS
What are the food sources of Folate?
Yeast Extract (vegemite)
Green Leafy Vegetables
Whole grain breads & cereals
Liver
MICRONUTRIENTS
What can the deficiency or excess of Folate cause?
Deficiency=
Megoblastic Anaemia
Neural tube defects in babies eg. Spina Bifida & anencephaly
Excess=
No concern if ingested in food.
MICRONUTRIENTS
Summarise Vitamins.
2 types- Water and Fat soluble
Water soluble=
Includes A, D, E & K
Stored in body and takes a long time to become deficient.
Fat soluble=
B, C
Not stoked in body and need regular replenishment and excess is unlikely to accumulate.
MICRONUTRIENTS
Why is calcium important?
Forms hard structure of bones and teeth.
Aids in muscle contraction and nerve functioning
Prevents osteoporosis
MICRONUTRIENTS
What are the food sources of calcium?
Dairy
Bones of tinned fish
Fortified soy drinks
MICRONUTRIENTS
How do sodium and potassium work together?
Sodium work with potassium to maintain fluid balance
Sodium is located outside the cells whereas potassium is found inside the cell.
When these minerals are out of balance, cell function is affected.
MICRONUTRIENTS
What is the consequence of excess sodium?
Sodium cause water to leave the cell causing dehydration.
Can also lead to hypertension and kidney disease.
MICRONUTRIENTS
List food sources of Sodium and Potassium.
Potassium=
Bananas, mangos
Sodium=
Bread, margarine, table salt.
MICRONUTRIENTS
Why is iodine important?
Regulates functioning of the thyroid gland
MICRONUTRIENTS
What can deficiency and excess of iodine cause?
Deficiency=
Enlarged thyroid gland
Mental retardation in children
Excess=
Similar issues to deficiency
MICRONUTRIENTS
Name 3 food sources of iodine
1- Vegetables grown in iodine rich soil.
2- Seafood
3- iodised salt
MICRONUTRIENTS
Why is iron important?
Forms haemoglobin in red blood cells which carry oxygen to the blood and enzymes.
MICRONUTRIENTS
What are the 2 types of iron?
1- Haem iron
2- Non- Haem iron
MICRONUTRIENTS
What are the food sources of Haem and non-Haem iron?
Haem=
Red meat
Egg yolk
Non-Haem= Spinach Kale Legumes Iron fortified cereals
FIBRE
What are the 2 types of fibre?
Soluble and Insoluble.
FIBRE
Name the food sources of soluble and insoluble fibre.
Soluble=
Oats, barley, fruits, legumes, linseed
Insoluble=
Bran, nuts & seeds, vegetables
FIBRE
What are the health benefits of fibre?
Speeds up movement of waste through the intestine
Regulates bowels and relieves constipation
Lowers blood cholesterol which lowers the risk of heart disease
FIBRE
What are the risks of excess and deficiency of fibre?
Deficiency=
Constipation
Excess=
Depleted body of zinc and iron
Gas, nausea and vomiting
WATER
Name functions of water.
1- provides basis of body’s transport system (carries nutrients to the cells)
2- Excretes waste of urine
3- Regulates body temperature
4- Lubricant to joints and membranes
5- Assists in the digestion, absorption, assimilation of food
WATER
What are the factors affecting water intake?
- Temperature and humidity
- Level of activity undertaken
(6-8 glasses for moderately active adults)
GLYCAEMIC INDEX
What does it indicate and what does low GI and high GI mean?
Indicates of how foods release energy
Low GI release energy slowly whereas High GI release energy quickly.
GLYCAEMIC INDEX
What is the scale?
0-55 Low Gi
56-69 medium Gi
70+ high Gi
GLYCAEMIC INDEX
List 2 food sources of both high GI and low GI foods?
High GI=
Parsnip
French Fries
Low GI
Whole milk
Raw Carrot
NON-NUTRIENTS
What are the non-nutrients?
1- Phytoestrogens
2- Antioxidants
3- Probiotics
NON-NUTRIENTS
What are phytoestrogens?
Plant forms of oestrogen that have chemical properties and functions similar tot the human hormone.
NON-NUTRIENTS
List 3 functions of phytoestrogens.
1- Reduce symptoms of menopause.
2- Prevent osteoporosis
3- Reduce the risk of hormone related cancers (breath and prostate)
NON-NUTRIENTS
List 3 food sources of phytoestrogens.
1- Linseed Bread
2- Flaxseed
3- Tofu
4- Soy beans
NON-NUTRIENTS
What are probiotics?
Bacteria which on ingestion may enhance the effectiveness of the intestinal bacterial.
NON-NUTRIENTS
What are the functions of probiotics?
Aids gastrointestinal health such as diarrhoea, constipation and inflammatory bowel disease
NON-NUTRIENTS
What are the food sources of probiotics?
Yoghurt
Sauerkraut
Salami
Yakuly
NON-NUTRIENTS
What are antioxidants?
Compounds that occur naturally in plant foods
NON-NUTRIENTS
What are the functions of probiotics?
Play a role in preventing or postponing cancer, heart disease, ageing and arthritis.
Strengthens immune system
NON-NUTRIENTS
List food sources of antioxidants.
1- Blueberries
2- oranges
3- dark chocolate
4- green tea
ENERGY
What is energy used for?
30% if energy intake is used for physical activity, where the other 70% is used for all other metabolic processes
ENERGY
What are the factors affecting BMR?
Body size- large body = high BMR Body fat- muscle tissue=high BMR Hormones- excess hormones= high BMR Illness- high body temp.=high BMR Fasting- reduces BMR Drugs-increase BMR Exercise- physical activity increases BMR
ENERGY
Why do we need it?
Physical activity
Maintain normal body temperature
Maintain all process (beating of heart, pumping blood, breathing)
Maintain chemical processes
ENERGY
What is energy balance?
If energy intake and expenditure remain in balance, an individual has reached energy balance and body will be at a healthy weight.
ENERGY
What is BMI?
BMI is used to classify body weight of adults. With the equation of weight divided by height squared
ENERGY
What are the BMI Classifications?
-18.5 = underweight
18.5-24.99 = normal/ healthy weight
25-29.99= Overweight
30+ = Obese
ENERGY
What are the cautions of BMI?
Individuals with a high activity level and good muscle tone.
Particular ethnicity
BMI doesn’t distinguish between weight due to fat or weight due to much
ENERGY
What is another body weight tool that can be used?
Waist circumference;
Males 94cm+
Females 80cm+
*increased risk
OVERWEIGHT & OBESITY
Definition
Defined by the BMI
25-29.9 = overweight
30t obese
OVERWEIGHT & OBESITY
What are the impacts on health?
Associated with an increased risk of type 2 diabetes, high blood pressure and CVD
Can also increase risk of arthritis, varicose veins and gastrointestinal problems
OVERWEIGHT & OBESITY
Incidence
Almost 2 in 3 adults
10% more are overweight or obese compared to 1995
1 in 4 children are overweight or obese
OVERWEIGHT & OBESITY
What could be the cause?
Energy imbalance Consumption of energy dense food Inactivity Environment- access to facilities Psychological factors- comfort food, stress anxiety
OVERWEIGHT & OBESITY
Some tips for healthy weight loss
High fibre and high water consumption = more filling
Low in fat (especially saturated), sugar and GI
Eat foods rich in vegetables, fruit, lean protein and complex whole carbohydrates
Eating patterns should be sustainable
OVERWEIGHT & OBESITY
Treatment
Increase activity level
Cut portion sizes
Sim to lose fat, not water or muscle
CHOLESTEROL
What is HDL?
High density Lipoprotein
Good cholesterol
Takes fatty deposits away from blood vessel walls which lowers the risk of CVD
CHOLESTEROL
What is LDL?
Low Density Lipoprotein
Bad cholesterol
Puts fatty deposits on blood vessel walls increasing the risk of CVD
FOOD HANDLING
How can losses occur?
Poor storage Trimming meats Trimming and cutting vegetables Processing such as the blanching of a vegetable Cleaning and refining cereal grains
FOOD HANDLING
What nutrients are most likely to be lost through food handling and prep?
Vitamins
FOOD HANDLING
How can vitamins be lost?
Acidic conditions
Alkaline conditions
Exposure to light
Heat
eg. Water soluble may be destroyed to some extent through exposure to heat, air, light and water (too much cooking or too high or too low temp.)
NUTRITION TERMS
What is nutrient density?
A good nutrient dense food contains a good level of various nutrients without having a high energy value.
Eg. Eggs, nuts, vegetables, fruit
NUTRITION TERMS
What is energy density?
High amount of energy but doesn’t contain much nutrients
eg. Deep fried, biscuits, pies
